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Gymnastics Coaching Merchandise – Cut up Flooring Soar and Stability Beam

Stretching (4)

As primary because the division bounce is, there are nonetheless a lot of gymnasts who can’t carry out this ability correctly. Many gymnasts obtain a 180 diploma leg cut up, however they do not hold their hips sq., in step with their shoulders. As soon as a gymnast will get used to turning their hips to realize larger leg division, this may be very tough to right.

Coaching a gymnast to maintain her hips straight throughout a cut up bounce must be a purpose from the day she enters her first gymnastics class. If she is skilled to remain sq. from the beginning, there will likely be a larger likelihood that her separate jumps will likely be executed appropriately all through her gymnastics profession. It’s useful to encourage gymnasts to maintain their hips sq. whereas stretching for lunges, performing splits, jumps, steps and is derived.


One other widespread drawback with the cut up bounce is that many gymnasts have sufficient flexibility of their hamstrings, however not sufficient flexibility of their hip flexor and quadriceps muscular tissues to correctly separate their legs for his or her cut up bounce amongst different abilities. Hip flexors are the group of muscular tissues that carry the leg ahead and up. When these muscle teams lack flexibility, the alternative motion of lifting the leg again and up (for the cut up) turns into tough.


This is a easy strategy to assess your gymnast’s hip placement and adaptability with respect to a cut up and in the end their cut up bounce. Have your gymnast carry out a cut up the way in which she usually performs this ability. Even when it can’t attain the bottom throughout a separation, this evaluation can nonetheless be made. As soon as your gymnast is in a cut up, have her bend her again leg in order that her again foot is lifted off the bottom and reaches a 90 diploma angle with that leg. Your gymnast’s again foot must be on the ground and their again knee will keep on the ground. In case your gymnast’s again foot is of course pointing towards a wall moderately than the ceiling, she might profit from extra work relating to hip placement. Your gymnast might also profit from elevated flexibility coaching for the hip flexor and quadriceps areas. If her again foot instantly factors towards the ceiling moderately than a wall, she might have already got the proper hip placement.

Your gymnast might have to carry their physique off the division a bit to finish this gymnastics evaluation or to make changes with hip placement. When you discovered that your gymnast’s hips didn’t keep sq. whereas she was performing this straightforward gymnastics evaluation, you could possibly simply assist her right her hip placement by having her pull the hip out. identical facet of the again leg ahead. As soon as requested to drag that hip ahead, your gymnast’s again foot might level towards the ceiling. At this level, many gymnasts can really feel the distinction between right and incorrect hip placement throughout splits. Generally consciousness is all that’s wanted to right the hip placement subject, however many gymnasts can even require a change of their flexibility coaching.

You could have decided that your gymnast will profit from a extra full hip flexor and quadriceps stretch. The next stretch is easy, but very efficient for gymnasts of all ability ranges.

Hip flexor stretch on the block.

Have your gymnast lie on their again on a stack of mats or a recognizing block.

Make certain her butt space is on the sting of the pile or block of carpet.

Have your gymnast carry a thigh to his chest with one knee bent.

Subsequent, have your gymnast place their arms on their higher shin as a way to hold that leg near their chest, all through this stretch.

Subsequent, have your gymnast carry their different leg above their physique in order that their toes are pointed in direction of the ceiling. This leg might be barely bent relaxed. The knee and heel of that leg must be aligned with the hip bone and shoulder on the identical facet all through this stretch.

As soon as within the beginning place, have your gymnast slowly decrease the raised leg in order that their thigh turns into stage with the block, then decrease than the extent of the block.

When lowered as a lot because the gymnast’s hip flexor muscular tissues will permit, that leg will grasp beneath the higher stage of the block or stack of mats.

Once more, make certain the leg hanging beneath the extent of the block is in step with your gymnast’s hip and to not the facet.

Enable your gymnast to remain on this place in order that their hip flexors are stretched. Gravity will do the job of slowly and steadily stretching your gymnast. In case your gymnast has completed this stretch earlier than and you are feeling the stretch is now not efficient, permit her to placed on a lightweight ankle weight.


To be on the secure facet, your gymnast ought to maintain the alternative leg in place to maintain the decrease again on the block.

This second stretch is kind of widespread, however many coaches don’t ask their gymnasts to bend their again leg, depriving their gymnast of a full stretch on this place.

Hip flexor / hamstring stretch

Have your gymnast kneel on the ground with one leg in entrance of their physique.

Subsequent, have your gymnast shift her weight onto her entrance leg, urgent her hips down and ahead.

As soon as your gymnast’s hips are pressed down and ahead, have them carry their again foot off the ground by bending on the knee. Make certain she retains her knee on the ground.

Make certain your gymnast’s entrance foot is not any increased than their knee for the most secure and handiest stretch.

Watch your gymnast’s again foot to see whether it is pointing in direction of the wall or the ceiling. If her again toe is not pointed up on the ceiling, her hips most likely aren’t sq.. Have your gymnast pull the hip on the identical facet as their again leg ahead and help the hip on the identical facet as their entrance leg ahead.

For Hamstrings: Holding their ft in place, have your gymnast transfer their hips again, then flex their entrance foot to stretch the hamstrings within the entrance leg.

Make certain your gymnast shouldn’t be sitting on their again foot. If she is sitting on her again foot, have your gymnast step her entrance foot ahead.

To assist your gymnast perceive keep sq. on this stretch, you’ll be able to ask her to verify her higher thighs are touching. The sq. stretch will assist hold your gymnast’s gaps and sq. jumps.

Consider the place of your gymnast’s hips relative to her shoulders in all stretches of this nature, as a result of when you permit a gymnast to rotate on the hips moderately than staying sq., you’ll permit the muscular tissues to loosen up. transfer and achieve flexibility in a distinct path than supposed.

It takes time, focus and a dedication to excellence to insist {that a} gymnast carry out their warm-up workout routines, jumps, steps and is derived with sq. hips, however the security advantages and the time saved when coaching superior abilities or routines is invaluable.

The e-book, Gymnastics and Conditioning Workouts has a bit of dance workout routines that features workout routines for the cut up bounce and the horse bounce.



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